Sesame Oil vs Olive Oil: Which One is Healthier?

Kitchen oil contributes significantly to our diet. Two of the oils people normally discuss are sesame oil and olive oil. Both are plant-based and contain healthy fats. But are they identical? Is one superior to the other? In this article, we compare sesame oil with olive oil to help you decide which you could pay a premium for.

What Are These Oils?

Sesame Oil is derived from sesame seeds. The seeds are cultivated in hot weather, such as India and Africa. People first used sesame oil thousands of years ago. There are two types:

• Cold-pressed sesame oil (not refined) has a pungent, nutty and dark colour.
• Refined sesame oil has a lighter taste and colour.

Olive Oil is derived from olives. These are the fruits that are produced in olive trees in Spain, Italy and Greece. Oil also has two primary categories:

• Extra virgin olive oil (EVOO) is produced by pressing olives without heat or chemicals. It contains a fruity taste and a greenish colour.
• Refined or pure olive oil is carried out with extra processing. It contains a lighter taste and lighter colour.

Antioxidants and Health Compounds

Both oils contain natural substances that safeguard our cells:

Sesame Oil 

• Contains lignan, including sesamin and sesamol. 
  
• These are antioxidants. 
• These combat in your body. 
• Sesame oil also contains vitamin E, which assists in guarding the skin and cells.

Olive Oil 

• Contains polyphenols like oleuropein and hydroxytyrosol. 
• These are powerful antioxidants. 
• They may lower inflammation and prevent heart disease. 
• Most of these polyphenols are found in extra virgin olive oil.

Heart Health and Cholesterol

Healthy oils can benefit your heart:

Sesame Oil

• It may lower bad cholesterol (LDL) and raise good cholesterol (HDL).
• Some research indicates that sesame oil lowers blood pressure.

Olive Oil

• It is included in the Mediterranean diet, which is associated with fewer heart issues.
• Regular consumption of extra virgin olive oil will lower LDL and raise HDL.
• Polyphenols protect the walls of arteries and lower blood clots.

Both oils promote the health of the heart. Oil has more studies on humans. Sesame oil is promising in small trials.

Inflammation and Chronic Disease

Inflammation is the basis of most diseases:

Sesame Oil

• Anti-inflammatory effects of lignans in sesame oil.
• It may reduce inflammatory markers in the body.

Olive Oil

• Evoo polyphenols inhibit the inflammatory pathways.
• Linked to reduced arthritis, diabetes and certain cancers.

Olive oil has more evidence when it comes to fighting off inflammation. Sesame oil does help, but studies must be done.

Cooking Uses and Smoke Points

How you cook with these oils matters:

Flavour and Aroma

• Sesame Oil contains a deep and nutty flavour. It pairs well with marinated foods and Asian dishes.
• Olive Oil contains a spicy and fruity flavour. It is for Mediterranean breads, salads and dishes. You can use both of the oils in one meal.
• Refined oils are best for high-heat cooking, such as deep frying.
• Unrefined sesame oil or extra virgin olive oil is best for salad dressings and drizzling.

For instance, saute the vegetables in olive oil and finish with a sesame oil drizzle for a nutty flavour.

Cost and Availability

• Sesame oil can cost more than regular cooking oils, but it will often be cheaper than extra-virgin olive oil.
• Prices for olive oil can be very different. Expensive extra olive from the principal producing areas can cost a lot. Refined olive oil will be cheaper.

Both oils can be easily found in supermarkets and on the Internet. Opt for reasonable marks with readable labels.

Storage and Use Tips

• Store the oils in a dark, cool place. 
• Light and heat can go bad on the oil.
• Consume within six months of opening for optimal flavour and health advantages.
• Insist on purity labels. Steer away from oils with additives or not labelled cold-pressed for non-refined oils.

Which One Should You Choose?

Despite the potential health benefits of both sesame oil and olive oil, sesame oil is the clear winner for several reasons. It is a good source of anti-oxidant vitamins, such as vitamins A and E and contains a high content of unique antioxidants called sesamin and sesamol. These aid in reducing inflammation, shielding the skin and maintaining a heart-healthy lifestyle. Some studies also suggest that sesame oil can help decrease blood pressure and improve cholesterol profiles.